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Home Posts sugar intake

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Below you'll find a list of all posts that have been tagged as “sugar intake”

How to: Reduce Sugar Cravings as a Runner

emmajanecutfield June 12, 2014 Carb-Loading for Runners, Nutrient Timing 2 Comments

blood sugareat to runnutrient timingsugarsugar cravingssugar intake

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The cooler weather has me craving something spicy The cooler weather has me craving something spicy and comforting. I also want to make sure I'm fueling my body well for a busy weekend of running and biking. This Thai Red Lentil & Spinach Curry ticks all the boxes with plenty of protein, carbs and heaps of flavor. Enjoy! ~Tanya #nourishingperformance #holisticnutrition #fuelyourbody #eatrealfood #supportyourtraining #plantbased
I want to invite you to read my newest blog post o I want to invite you to read my newest blog post on our @eat2run website! I share my story about overcoming a severe running injury, and how I used nutrition to support my healing and recovery process, for my comeback to marathon training. You do not have to be an injured runner to benefit from this nutritional information. I provide some useful, anti-inflammatory protocols to keep chronic inflammation in check. Something we all as runners should prioritize, to ensure we can run and train healthy and optimally. And most importantly, injury-free. I discuss some of the mental aspects of injury and some resources I recommend that helped me through the tough times of being sidelined from my favorite sport. I hope you find this post helpful and relatable. The link is in bio! -Kaydee #eat2run #runninginjuries #nutritionforhealing #holisticnutrition #osteitispubis
Beautiful morning for a ride with @barbarabinns49 Beautiful morning for a ride with @barbarabinns49 Good company and new roads traveled. I was craving some matcha in my recovery smoothie today so, created a new recipe and I was super tasty 😋 Peach & Matcha Recovery Smoothie Almond milk Matcha powder Kale Fresh peach Vanilla protein powder Enjoy! Tanya #nourishingperformance #holisticnutrition #recoverynutrition #supportyourtraining #getonyourbike #cyclinglife #triathlontraining #triathlon #trainwithfriends
I have a deep love for this very humbling road. Th I have a deep love for this very humbling road. This dirt road has seen me at my fittest in marathon training, at my less than ideal fitness levels, and has been a special part of my journey back from a serious injury. No matter the condition I am in when I come to Mags, I always leave humbled, exhausted, and grateful for what my body allows me to do. The fierce, rolling hills of this road perfectly mimic what it’s like recovering from injury. There are times when you want to give up. There are moments when you compare your past abilities to your current fitness level and feel defeated. At times you find yourself alone, not because you don’t have the most supportive and incredible friends encouraging you, but because in the moment you are on your own journey back from injury. Which can be a lonely journey. When you crest the unrelenting gradient of the brutal climbs that Mags brings, you gain confidence, and you gain perspective. You realize how thankful you are to be pain-free, except for the intense feeling of lactic acid build up in your lower extremities. That feeling of fatigue and exhaustion, is much more bearable than the debilitating pain of the injury you’ve had for close to two years. So, you practice gratitude. I have nothing but gratitude for my body, and its ability to heal from the running traumas I’ve put it through. In 5 short weeks, I will be toeing the line of the Boston Marathon. A dream I have had since I began distance running in 2008. Although no PRs are to be had this season, I am beyond grateful that I’ve been able to train again just 8 short months post-surgery. Today was especially hard: running at over 8500ft, gaining over 1500ft, and completing 19 miles for the day. I do not write this to boast or brag, but to emphasis how amazing the human body is when you truly know how to nourish it for healing. I will be writing a blog about my personal journey back from serious injury, and speaking on how I utilized nutrition pre and post surgery, to ensure I supported my body’s natural desire to heal from injury. Tune in to our IG page next week to read more. Happy running my friends and remember your journey is a very special one. -Kaydee
Ideally, you want to have your post workout recove Ideally, you want to have your post workout recovery nutrition, with a protein dose, within 30 minutes. A base estimate is about a 40-gram dose, including 3.5-4grams of leucine, with your other essential amino acids. This dose sends a signal to the body to stop the breakdown response of exercise, reduce cortisol, and works with the exercise stress to stimulate that anabolic response that estrogen used to give us to build lean mass and keep our skeletal muscles strong and working for us. Enjoy a Mango Green Smoothie Bowl that includes cruciferous veggies for estrogen metabolism, bananas for prebiotics and protein for muscle repair. #nourishingperformance #holisticnutrition #fuelyourbody #supportyourhormones #recoverynutrition #supportyourtraining #endurance #endurancesports #triathlontraining
With the decline of estrogen overall during perime With the decline of estrogen overall during perimenopause, we also have reduced anabolic stimulus for building lean muscle mass and bone density. So along with increased visceral fat deposition there is less hormonal drive to build and maintain lean muscle mass. But luckily, we already know that we have strength training methods and strategies to help with building and maintaining lean muscle mass and bone density. To set ourselves up well for the decline in our hormones and to have a plan to support our bodies once those hormones flatline, we need to look at how to use nutrition and nutrition timing in conjunction with strength training. I would like to invite you to read part three of my 3-part blog series on nourishing performance through perimenopause and beyond. My first installment covered what to expect during perimenopause and the science behind it. The second post looks at how to utilize different training modalities to build and maintain lean muscle mass and bone density. And finally we conclude this series with nutrition strategies to support your athletic future. :: Link in bio #holisticnutrition #nourishingperformance #perimenopause #menopause #fuelyourbody #supportyourhormones #supportyourtraining
My Saturday morning looks a bit different today. M My Saturday morning looks a bit different today. My usual routine is waking up very early, rolling out of bed, fueling with some oatmeal, then heading out the door for my long run. Things sometimes don’t go as planned during marathon training, and that’s OK. The air quality in Denver has been awful, leading me to developing a terrible sinus infection putting running on the back-burner for me for 4 days. My mind first went to most runners’ thoughts of, “OMG I’m going to lose fitness! My marathon training is doomed!” That lasted a quick second, then I realized my body is way smarter than any structured marathon training plan will ever be. I’ve been loading up on antioxidant rich foods, Vitamin C🍊🍒🥝🍓🥦Zinc and Elderberry, and decided to push my long run back to tomorrow. Thank you to @onusiv for the immune-boosting IV too! 🍌Making these banana oat pancakes this morning to fuel for my long run tomorrow gave me the opportunity to spend my time with my husband (and kitties) this morning, and get some extra rest. It actually feels quite nice to slow down, change up my routine and practice the importance of listening to my body. Don’t get me wrong, being in a routine is fantastic and yields a lot of success, but remember that it’s ok to hit pause, connect with yourself and listen to your body. You will ultimately have more setbacks when you force yourself to push thru, when your body tells you otherwise! 💕When you are kind to yourself and fuel yourself appropriately, your body will thank you. Happy Saturday friends and happy fueling! If you’d like the recipe for these delicious and nutritious pancakes from the Eat2Run recipe book DM me! -Kaydee 🏃🏻‍♀️💪🏻#eat2run @eat2run #fuelyoself #selfcare #marathontraining #runtoboston #bostonmarathontraining 🦄
Even Luke wants in on this post run smoothie actio Even Luke wants in on this post run smoothie action 😋 Berry Kale Smoothie ▪︎Almond milk ▪︎Tart cherry juice ▪︎Protein powder ▪︎Kale ▪︎Blueberries ▪︎Strawberries ▪︎Ground flax #nourishingperformance #holisticnutrition #plantbased #supportyourtraining #fuelyourbody #running #endurancesports #triathlontraining #triathlon
No matter where you are in your menopause journey, No matter where you are in your menopause journey, we can look at strength training in the same way. If you still have some hormones, even though they are fluctuating and declining [or perhaps you have chosen to use menopausal hormone therapy (MTH)] it is important to remember that you still need exercise stress and a protein to actually stimulate muscle protein synthesis. Let’s discuss how to utilize different training modalities to build and maintain lean muscle mass and bone density during perimenopause and beyond. I would like to invite you to read part two of my 3-part blog series on athletic performance through perimenopause and beyond. My first installment covered what to expect during perimenopause and the science behind it. This post looks how to utilize different training modalities to build and maintain lean muscle mass and bone density. And we will conclude nutrition strategies to support your athletic future. :: Link in Bio:: #holisticnutrition #supportyourtraining #perimenopause #menopause #strongwomen #endurancesports #educateyourself #strengthconditioning #buildyourmuscles #plyometrics #resistancetraining #hiit #highintensitytraining
Hey team! A quick reminder that we have a new webi Hey team! A quick reminder that we have a new webinar as part of our @eat2run performance series in just under a week. Join us for an hour of exploring Athletic Performance Through Perimenopause & Beyond. Have you noticed your usual training and nutrition strategies aren’t working like they used to? Maybe that your midsection is expanding, even though you train hard and eat well? Let’s explore what is going on during perimenopause and beyond and the strategies you have available to empower your training to still achieve and maintain your athletic performance goals. Key Takeaways ~ The science behind perimenopause and menopause. ~ The symptomatology you may experience. ~ Potential therapeutic interventions. ~ Strength conditioning and training strategies. ~ Nutrition strategies to support your athletic future.   This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. Can’t wait for you to join us! Times: 6pm PT/ 7pm MT/ 8pm CT/ 9pm ET Link to sign up is in bio! #holisticnutrition #supportyourtraining #perimenopause #menopause #strongwomen #endurancesports #educateyourself
We have another performance webinar for you. Join We have another performance webinar for you. Join us for an hour of exploring Athletic Performance Through Perimenopause & Beyond. Have you noticed your usual training and nutrition strategies aren’t working like they used to? Maybe that your midsection is expanding, even though you train hard and eat well? Let’s explore what is going on during perimenopause and beyond and the strategies you have available to empower your training to still achieve and maintain your athletic performance goals. Key Takeaways ~ The science behind perimenopause and menopause. ~ The symptomatology you may experience. ~ Potential therapeutic interventions. ~ Strength conditioning and training strategies. ~ Nutrition strategies to support your athletic future.   This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. Can’t wait for you to join us! Times: 6pm PT/ 7pm MT/ 8pm CT/ 9pm ET Link to sign up is in bio! #holisticnutrition #supportyourtraining #perimenopause #menopause #strongwomen #endurancesports #educateyourself
Hello! My name is Tanya and I’m super excited to Hello! My name is Tanya and I’m super excited to be joining the Eat2Run team. I’m a sports holistic nutritionist, strength and conditioning coach and a multisport coach.   Are you like me, wondering why your midsection is expanding and why you’re having trouble hitting performance targets? I know that I train hard, eat well and do my best to get sleep, minus a few TikTok rabbit holes every once in a while. So, what’s going on?   I would like to invite you to read part one of my 3-part blog series on athletic performance through perimenopause and beyond. My first installment will cover what to expect during perimenopause and the science behind it. The following will cover strength conditioning and training modalities to keep you fit and strong and we’ll finish off with nutrition strategies to support your athletic future. :: Link in Bio:: #nourishingperformance #athleticperformance #perimenopause #menopause #strongwomen #holisticnutrition #supportyourtraining #fuelyourbody #educateyourself #endurancesports #strengthtraining
I’m always thinking of ways to elevate my salads I’m always thinking of ways to elevate my salads and incorporate more anti-inflammatory foods into my diet. Summer is definitely the season for salads! I like to ensure I have a wide array of colorful foods, and a balance of healthy fats, protein, and carbs in my meals. I love adding blueberries to my summer salads, which are rich in anthocyanins (antioxidant found in dark pigmented plants) that provide anti-inflammatory properties for cellular health, recovery and healing. Blueberries are also a great source of Vitamin C and fiber, excellent for immune support and GI support. What foods do you like to add to your salads? 🥗🫐🥬🫑🥒 #eattherainbow #eat2run #eatyoveggies #fuelyoself
Join us for an hour of exploring how to fuel your Join us for an hour of exploring how to fuel your long and hard runs as well as how to eat optimally on race day for your best possible performance. You'll learn how to practice optimal nutrient timing, exactly what foods are best to reach for, and how much you personally require. And you'll leave with practical tips and recipes to help you put this advice into practice right away. This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. Link to sign up is in bio! Can’t wait for you to join us! Times: 4:30pm PT/ 5:30pm MT/ 6:30pm CT/ 7:30pm ET
Hello Eat2Run friends! My name is Kaydee and I’m Hello Eat2Run friends! My name is Kaydee and I’m a holistic nutritionist, brand new to the Eat2Run team! I wanted to invite you to read my new blog post: Nutrition Tips for Busy Runners. I’ve featured some of Sarah’s amazing and nutritious recipes, as well as gathered some inspiration from @shalaneflanagan and @elysekopecky’s cookbook: Run Fast Cook Fast Eat Slow, to come up with some new recipes, such as the Miso Encrusted Ginger Salmon. Swipe right to see pics of this new recipe, and be sure to read the new blog post for some tips and yummy recipes, to ensure you are staying on top of your nutrition game to support your running, while trying to balance a busy lifestyle! :: Link in bio! :: 🏃🏻‍♀️🥗🥦🥕🥑🍓#holisticnutrition #sportsnutrition #eat2run #runfastcookfasteatslow
Of the many contributing factors to the success (i Of the many contributing factors to the success (in fat loss, racing performance and recovery) that I’ve been experiencing over the past 1.5 years, I’d argue one of the most important has been my dedication to a whole foods, nutrient-dense LCHF lifestyle. Particularly and importantly one that strategically integrates periodic high carb intake (the practice of nutrient timing). All at the same time, continually building the health of my intestinal system (note that LCHF done ‘wrong’ can actually damage the gut). • On Tuesday evening I had the honour of being brought in by @salomonvancouver to offer advice to a group of athletes on how to fat-adapt for health and performance - and of all the things TO DO (long list), there’s two key food stuffs that must be avoided, of which I want to list here today. • The first is to avoid processed cooking oils. This includes the 3 S’s and 3 C’s - soy, sunflower, safflower, corn, canola and cottonseed (and plenty of others but those are the main ones). No matter how they are marketed, avoid them. They are everywhere and in everything (not really, but it feels like it sometimes, and is especially true for those who eat out a lot). These oils are oxidized and essentially damage healthy cells. They are also full of omega-6’s, which in excess are inflammatory (promoting heart disease, cancer, arthritis, autoimmune diseases and inflammatory bowel disease, not to mention poor recovery from workouts). Our body takes processed oils and uses the unhealthy fatty acids found in them to build unhealthy cells. The fat we eat is needed by the body to build brain cells, neurons (our central nervous system), hormones, skin cells and more. It should come as no surprise that consuming unhealthy fats creates unhealthy cells, throughout our entire body... • The second item to avoid, that I see a lot of in those trying LCHF, is artificial sweeteners. There are now enough studies showing artificial sweeteners to be damaging to our microbiome as well as to increase insulin resistance, increase appetite and increase inflammation, that I strongly believe long term health and success with LCHF = avoidance of artificial sweeteners.
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